Functional Hypertrophy 2 Day Split

Day 1 - Lower/Upper Body Superset

22/05/2017

Two-Day Split
Pair 1
Hip/leg push
Supine press (chest empasis)
Pair 2
Pull-up/chin-up
Bent-leg hip extension

Video	Sets	Reps	Comment
Front Squat	2-3	6-8	A1. Barbell Front Squat / goblet Tempo 40X0 Rest 90 seconds
Palov Press Variations	2	10	A.2 horizontal push
Chin Ups	3	6-8	B1. Parallel Grip (Machine assisted) Tempo 30X1 Rest 90 seconds
Stork	2	10	B.2 ez bar
Dumbbell Chest Press	2-3	9-12	C1. Dumbbell Bench Press Tempo 40X0 Rest 90 seconds
Close-Grip Seated Row	2	10-12	C2
Bridge and Variations	3	10-14	C. Cook Hip Lift Tempo 2020 Rest 60 seconds

22/05/2017

Two-Day Split
Pair 1
One-leg Hip/leg push
High incline press (Deltoid empasis)
Pair 2
Horizontal Row
Straight-leg hip extension

Video	Sets	Reps	Comment
Trap Bar Deadlift	3	6-8	A.1 High Hips/ deadlift
Fitball Rollouts (Wheelbarrow)	2	10
Lat Pulldown	3	8-10	Underhand shoulder width
Bulgarian Squat	2	8-10	A1. Bulgarian Split Squat Tempo 3020 Rest 90 seconds
Dumbbell Incline Press	3	7-9	A2. 45 Degree Dumbell Press Tempo 40X0 Rest 90 seconds
1 Arm Dumbbell Row	2	10-12	B1. One Arm Dumbbell Row/ slight decline Tempo 30X1 Rest 90 Seconds
45 Degree Hyper Extension	3	10-12	B2. 45 Degree Hyper Extension Tempo 2020 Rest 90 seconds
Side Plank with Rotation	2	8 each side	C. Oblique Lateral Bridge (Feet & elbows on the ground) Tempo 2020 Rest 45 seconds